WODs

a) movement prep
2 rounds
30"on/10"off
jumping jacks
sumo squat stretch

b) strength
3 sets
30"on/30"off
db pause squats @23X1
hollow hold

no equipment only pause squats

c) conditioning
5 rounds for total reps
2min on/1min off
5 reverse burpees
10 alt db snatches + overhead lunge

no equipment
jumping lunges

a) movement prep
2 rounds
30"on/10"off
mountain climbers
twisted cross

b) strength
3 sets
60sec plank hold
30sec reverse snow angels
30sec rest

c) conditioning
amrap 15min
30 mountain climbers
20 sit ups
10 hand release push ups

scaled kneeling hand release push ups

a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch

b) strength
tabata
hollow hold
arch hold

c) conditioning
for time
0:00-10:00
3 rounds
60 jumping jacks
20 swings
10 burpees
10:00-20:00
180 jumping jacks
60 swings
30 burpees

no equipment
lunges

a) movement prep
2 rounds
30"on/10"off
dynamic bridge
hollow rocks

b) strength
3 rounds
15sec push ups
into
30sec top of push up hold
into
15sec push ups
into
30sec bottom of push up hold

c) conditioning
amrap 15min
1,2,3,4,5,6,7,8,9,10,etc
squat
push ups
sit ups

a) movement prep
2 rounds
30""on/10""off
step ups
handwalk + push ups

b) strength
3 sets
30"on/30"off
chair supported handstand push ups

c) conditioning
10 rounds
for time
20 single arm db push press
20 step ups

no equipment 10 chair dips

a) movement prep
2 rounds
30"on/10"off
alt. inverted hamstring stretch
lateral squat stretch

b) strength
3 sets
12 alt single leg db/kb rom. deadlift
12 alt db/kb cossack squats
12 weighted sit ups

c) conditioning
amrap 12min
12 single arm db thruster
12 sit ups